WoD for August 3rd, 2016

Group: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions

Strength: 15′ to complete 3 x 5 @ 70% 1RM deadlift

WOD: For Time (12’ Time Cap) World Wide WoD GA: #1

500m Row Buy in (do it once and only once) THEN

3 Rounds of:
25 Pull-ups a/b) Banded c) Ring Rows
7 Shoulder to Overhead (135/95) a) 115/80 b) 95/65 Comp) 155/105

Coach’s Notes: Row so that you can get right on the rig and a relatively big set of pull-ups. This one’s going to make you sore’ish. If you are going to be competing in the upcoming event, go here to work on your specific scale:

World Wide WOD – Global Aftermath 16 – September 10th

MOB: Roll Posterior and Lats

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